This is probably one of my most requested topics to blog about. I haven’t put this post out until now because it was a lot of work to sum up my daily workouts without being too complicated, too long and too boring. However, being it’s the new year I know most people are ready to reset and start the year off with better habits and that often includes better health and working out. Before we get started I’m going to give you some basic info regarding my fitness regime.
- I have a home gym. I haven’t stepped inside a gym in over 10 years other than a hotel gym because yes I’m that person who works out even on vacation. Years ago I was commuting and Benny and Emma were puppies so it was becoming too late for me to get to the gym after work and have time to be at home after leaving the dogs all day. So little by little Erik and I added equipment to build me a gym.
- I workout 6 days a week. Some will say I over train but for me it’s mental. I feel good after a workout and it helps me de-stress. I tape my shows on my DVR, come home and do 1/2 hour cardio and lift weights while watching a show. It motivates me to workout because it’s the only time I get to catch up on my shows.
- I don’t go to classes, watch workout videos, nothing fancy. Just good old fashioned 1/2 hour of running or the elliptical and 5 days of weight training. My 6th day I will do light cardio only.
- Our diet is pretty clean. Breakfast I have a protein shake. Currently loving this one. Tastes great with almond milk too. Lunch is always a salad. And dinner Erik cooks every night. He always makes fish, chicken, lean beef or ground turkey. Carb is brown rice and some sort of vegetable. Sundays we eat pasta. Erik is Italian afterall! We never order out only on a random Saturday night and occasionally we order pizza on a Friday. I do have a terrible sweet tooth and have to eat ice cream so I always have 1/2 pint of either Halo Top or Enlightened ice cream at night. Don’t get me wrong. I indulge, but this is generally how my diet looks on most days.
You can follow this workout in the gym or at home if you have some basic equipment. The book I follow for weight training is this one. Erik and I are big fans of Mike Matthews and this book is designed for women. It gives you 5 day workouts and changes every few weeks. When I finish the book I just start over and increase my weights. On that note, do not be afraid of heavier weights! Weights add muscle and muscle burns fat. I generally do 10-12 reps per set.
I rotate my cardio by running one day and the elliptical the next day. Most of my cardio employs HIIT training (high intensity interval training). I get my heart rate up with either speed or resistance and then the next minute bring it back down.
Ok so if you are still with me here is how my workouts look:
MONDAY: 1/2 hour HIIT running followed with day 1 of lifting
My HIIT run looks like this: Minute 1-10: run at 6.0mph for 1 minute and increase .2 every minute
Once I hit 10 minutes I will walk for 1 minute and sprint for 30 seconds beginning at 9.5mph. After the 30 seconds I will increase each sprint by .3mph.
TUESDAY: 1/2 hour on elliptical followed with day 2 of lifting
My elliptical workout looks like this: I start at level 1 and increase 1 level every 2 minutes
WEDNESDAY: OFF DAY because I take Summer to gymnastics
THURSDAY: 1/2 hour HIIT running followed with day 3 of lifting
FRIDAY: 1/2 hour elliptical followed with day 4 of lifting
SATURDAY: 1/2 hour distance run. I start at 6.0mph and increase .2 every 2 minutes. Followed with day 5 of lifting
SUNDAY: 1/2 hour light cardio day
It took me years to get to this level of working out. My biggest advice is set a realistic schedule for yourself. I make my workout time non-negotiable and change up days if I need to. If you can only do 3 days a week stick to those 3 days. If you can only do a run for 15 minutes start there and increase by a few minutes the next week. Rome wasn’t built in a day. Fitness is a journey and it takes time and dedication. Find what you love whether its yoga, Zumba, spinning, running whatever. Just set yourself up for success and take each workout 1 day at a time.
I don’t expect that you’ll follow my workout but I will strongly urge you to find a fitness plan you can enjoy and try to make it a combination of cardio and weight lifting. Both are equally important in my opinion.
I will make some recommendations for home gym equipment just because it’s what I’ve been using for years.
-Treadmills: Landice are great. I’ve had mine for over 10 years.
-Elliptical: Life Fitness
-Weights: This Bowflex set is great because you can change the weights without having to buy a ton of dumbbells.
-Sneakers: I’d recommend going to a running store and having your feet evaluated for the best shoe for your foot and the workouts you’ll be doing. I have been wearing this brand for years.
-Workout clothes: Being I don’t go to a gym and no one sees me except for Erik and Summer I don’t buy expensive or fancy workout gear. Target and Marshall’s both have great workout clothes and where I generally buy my sports bras and leggings.
Phew! This was long. I hope if anything this post motivates you to create your own fitness journey. If you are already a seasoned fitness girl then congrats! Keep rocking those workouts! And if you are just starting out or getting back into the swing of things just remember to take your time and enjoy the process. It’s amazing what you can train your body to become over time.
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